8 Simple Tips for Getting Into a Healthy Sleep Routine this Month

by Amanda Turner

Sleep is essential for your physical, mental, and emotional health. It’s also one of the human needs that most people feel like they’re lacking. If you’re ready to start getting your sleep schedule back on track, take a look at these eight easy tips.

Go to Sleep at the Same Time Every Night

Your body craves routine. From your eating schedule to the time of day that you exercise, everything can be more efficient with a schedule. Your sleep schedule is no different. Try and go to sleep at the same time each night, even the weekends, so that your body starts to learn when it is time for sleep.

Try to Avoid Naps

Naps can be great when you need to catch on sleep. However, try to avoid making a routine out of long naps. If you’re having trouble sleeping, you’ll want to do everything in your power to make sure your body is ready to go to sleep at night. If you feel the need to take naps throughout the day, try and avoid taking them after 3 pm.

No Alcohol or Caffeine at Night

Caffeine is widely known to give you energy, so try and avoid caffeine when you are going to be sleeping in a couple of hours. Did you know that alcohol also keeps you up at night? While alcohol is a depressant, taken in large amounts, alcohol can decrease the amount of melatonin in your body - causing you to wake up in the middle of the night.

Exercise, But Not Before Bedtime

Exercise is essential—it’s especially important in order to burn off all of the extra energy you have after sitting at a desk all day. However, try to not exercise within 2-3 hours before your bedtime. The release of endorphins will make you want to run laps in your sleep as opposed to getting to a nice REM cycle.

Make Your Room Ready for Sleep

Keep your room dark, quiet, and cool when you are ready to go to sleep. Consider taking care of any home repairs that may be affecting your sleep, such as a noisy HVAC system or a loud fan. Loud noises and having bright lights such as your television or phone nearby can keep you from getting the essential REM sleep that you need.

Create a Bedtime Routine

Similar to your body knowing when to go to sleep by falling asleep at the same time every day, creating a bedtime routine helps just as much. Try and do something calming right before bed to unwind your mind. This can include a relaxing yoga or meditation session, or simply taking a shower. Whatever it is, make sure you are consistent so that your body knows how to respond each night.

Know When to See a Doctor

Sometimes trouble sleeping can be deeper than simply creating a bedtime routine. If you’re experience issues sleeping and have tried tips such as these, be sure to reach out to a doctor for extra support.